If you have been cleared by your doctor to exercise, you have to challenge yourself to get the fat loss and weight loss that you’re looking for. One way is to use the machine’s features that can tailor the workout intensity to suit your current weight and age.

Simply hitting the “Quick Start” button on the cardio machine (treadmill, elliptical, bike, etc.), won’t get you the results you want. Before starting your workout, you should enter your personal data—like your weight and age—so that the machine can adjust your workout to your level of fitness.

To enter your personal data at the beginning of your workout, perform the following steps:

The equipment displays a 3-second countdown, and then “STARTING WORKOUT” scrolls in the text display.

During your workout, you may want to monitor your heart rate to ensure it stays in the fat-burning zone or the cardio zone (depending on your age and weight). To do this, perform the following:

Place the palm of your hands directly on the metal heart rate sensors (located on the equipment’s handlebars). Both hands must grip the sensors to ensure an accurate readout. Do not grip tightly; keep a loose hold.

Wait 15-20 seconds while the machine counts your heartbeats.

If at the beginning of your workout you’re unable to get a reading from the handheld sensors, try again later in the workout, as your perspiration will help transmit your heart rate to the machine.